Bicep Training - A Guide For Beginners Bicep training seems simple enough, right? Grab a dumbbell and curl it for a few sets. Sure, the essential idea behind bicep training is mostly that. But to realize this desirable muscle group's full potential, you need to gain a deeper understanding of it. In this guide, we'll go over everything you need to know about practical bicep training. We'll also share some actionable tactics you can implement in your training right away. Let's dive into it...
Bicep Muscle Anatomy And Function The bicep is a two-headed muscle (hence its name) located on the upper arm's front side. The short head of the bicep resides on the inside, where the long head is positioned outside. The primary function of the bicep is elbow flexion - think bicep curl. Beneath the two heads, we also have the brachialis - a deep muscle that assists with elbow flexion. Developing it contributes to your overall arm size as it pushes the bicep up, making it appear larger. Like with most other muscle groups, we can emphasize one head over the other, depending on the exercise and specific technique we choose to use.The brachialis tends to work equally well during most bicep exercises. To emphasize it a bit more, you can include neutral-grip exercises like dumbbell hammer curls.